Finishing a marathon — especially one as iconic as the Two Oceans — is no small feat. It’s massive. You’ve pushed your body to the edge and back. But here’s the thing: the job isn’t done at the finish line. Not even close.

Recovery is just as important as all that training you sweated through — maybe more so. It’s what sets you up for the next big challenge. So don’t skip it.

Here are some battle-tested recovery tips for endurance athletes, with a clever little focus on working High Protein Recovery Milk (HPR) into your routine. Trust me, your body will thank you.

Immediate Post-Race Recovery

The hours right after the race? They’re gold. What you do here sets the tone for how well — and how fast — you bounce back.

Rehydrate Like You Mean It

Let’s not mess about —you’ve lost a lot of fluid out there. For every kilo of body weight lost, aim to drink 400–600 ml of fluid. Don’t just guzzle water blindly — do it smart.

HPR is a cracking option because it gives you more than just liquid. It’s loaded with protein, carbs and electrolytes — exactly what your body’s screaming for.

Refuel Within 30 Minutes

There’s a small window after the race when your body is primed for recovery. Get a proper meal or recovery drink within 30 minutes. That’s not a guideline. That’s the rule.

Recovery milk nails the carb-to-protein ratio and helps repair muscle while easing that nasty post-race soreness.

Relax and Elevate

Put your feet up — literally. Lie down and get your legs elevated for 15–25 minutes. Reduces swelling and helps blood flow. Simple but effective.

12–24 Hours Post-Race

This is when the real ache kicks in. Your muscles are throwing a fit. Time to get tactical.

Cold Baths and a Good Stretch

Jump into a cold bath — yes, it’s brutal, but inflammation doesn’t stand a chance. Add a handful of Epsom salts for good measure. Then stretch it out (gently). Keep those muscles from locking up.

Fuel Like a Pro

Your meals should be doing some heavy lifting here — lean protein (think chicken or fish) and quality carbs (fruits and vegetables).

HPR adds protein without overloading your calorie count.

Get Decent Sleep

Sleep is non-negotiable. Your body rebuilds itself when you’re out cold. If soreness keeps you up, keep water and HPR by the bed. Stay hydrated. Stay winning.

Two–Three Days Post-Race

Now your energy tanks feel like they’ve hit rock bottom. Perfect time for… active recovery.

Keep Moving

Light walking. Easy swimming. Gentle stuff that gets the blood flowing and flushes out junk from your muscles. Do not sit around all day—that’ll just stiffen you up more.

Keep the protein coming.

Your body’s still repairing, so don’t slack on the protein. HPR makes it stupidly easy to stay on top of this, even when you’re not feeling super hungry.

Massage the Sore Spots

Target the calves, hammies and quads — get in there with a foam roller or gentle massage. You want to break up the tension, not break yourself.

Why High Protein Recovery Milk Is Perfect for Endurance Athletes

Let’s not beat around the bush — milk-based recovery drinks are backed by science. And we love science. ❤️😜

• Muscle Repair: High-quality protein to build muscle and keep the pain down.
• Energy Replenishment: Carbs top up the fuel you burnt through on the road.
• Hydration: Milk is isotonic—meaning it rehydrates better than a lot of pricey sports drinks.
• Cost-Effective: Why fork out a fortune for recovery powders when HPR gives you whey isolate and casein for a fraction of the price?

Sample Post-Race Routine Featuring High Protein Recovery Milk

• Right after the race: Smash 500 ml (2 boxes) of HPR.
• Lunch: Grilled chicken, roasted sweet potatoes and another glass of HPR.
• Evening snack: Blend up HPR with a banana and spinach. Tastes better than it sounds. Promise.

Stick to these tips. Build HPR into your routine. And your recovery? It’ll be next level. Your body will feel stronger, faster and ready for the next endurance challenge coming your way.

Recovery Tips for Endurance Athletes: Bouncing Back After the Two Oceans Marathon